Ruck It – Core Work

On a warm, muggy morning, 4 men conquered the fart sack for a morning of core work. For my first Q back in while, we didn’t stray far from our starting point, but that didn’t make it any easier. As the clock struck 0530 – we got started.

Since we would be working a lot of the core (with weight) we did a thorough warm up before getting started

SSH x 20

Cotton Picker x 10

Wide Cotton Pickers x 10

Cat/Cow Stretch

Lying Thoracic Stretch

Runners stretch

Sun Gods x 20 (both ways)

Baseball Shoulder/Tri stretch

After warm up with started with a fast paced loop around the park back to the gazebo for some core work:

Three cones awaited for:

Round 1

Slow bear crawl to Cone 1

Cone 1 – Wood Choppers x 8 per side

Bear Crawl – ruck drag to Cone 2

Cone 2 – Overhead Squat Hold x 10 sec

Overhead carry to Overhead Lung back to beginning

Rinse and Repeat

The PAX completed 1 loop around the parking lot back to the Gazebo for:

Round 2

Slow bear crawl to Cone 1

Cone 1 – Weighted Side Bends x 20 per side

Bear Crawl – ruck drag to Cone 2

Cone 2 – American Hammers x 20 (4 count)

Farmers carry back to beginning

Rinse and Repeat

The PAX completed 2 loops around the parking lot back to the Gazebo for: